Time change practice - oof

kennethjohnanderso
Mar 10, 2024
1 min read

800 fins - min 100m each stroke

Dolphin Kick

Back 1/2 6 kicks - 1/2 build S

Breast fins off 10-20 egg beater-breast Kick

Free 1/2 6 kicks - 1/2 build S

300 Pull

Turn chin to breath - especially if you have been accused of lifting your head

6 * push into waterfall turns

300 with fins waterfall turns in (and out!) of walls

6 * 400 "-" on 15-30s rest

every 4th 25 breast or fly on 15s rest

last 2 fins optional

Descend by time and/or adding more Breast/Fly

Recent Posts

See All

Fri Dec 19

400 Free/Back by 100 alternate 1 fist closed/1 hand open by 50 300 Pull 75 build into every 4th 25 Breast or Fly 3/5 breathing when free 3 * 100 IM - strong kick in and out of walls Choose 2 (can do

Thur Dec 18

4 x 25 SSS on :45 3 x 100 on 1:45 descend to PB + 10% 4 x 25 1 arm knuckle paddle, 1 arm reg paddle on 1:00 3 x 100 descend - 3rd 25 kick on 1:45 (1/2 RS, 1/2 KS) 4 x 25 Zombie Kick on 1:00 3 x 100 de

Mon Dec 15th

16 * 50 1-4) pull - max 4 breaths per 25 on :55 5-8) kick descend on 1:05 9-12) swim with knuckle paddles 13-16) IM switch - finish with Free - flip into fly 5 x 400 ascend 1) IM with fins (can kick F

Comments